Albany CrossFit – Albany CrossFit: WOD – (Be)tter

Strength

Every 2 Minutes for 10 Minutes:

1 Squat Clean & Push Jerk @ 80% 1rm, Climbing

[Scale 1]:

1 Squat Clean & Push Jerk @ 80% 1rm, Across

[Scale 2]:

1 Power Clean + 1 Front Squat + 1 Push Jerk @ Moderate Weight

* Work on the skills of the SQUAT CLEAN and PUSH JERK. Record your best weight for the combination under section A and the weight for the movements individually under sections B and C.

A: Clean and Jerk (5 x 1 @ 80% 1rm, Climbing)

B: Clean (Record best weight for the day here!)

C: Push Jerk (Record best weight for the day here!)

Conditioning

Metcon (AMRAP – Reps)

1 Minute: Squat Cleans (135/95)

1 Minute: Push Jerks

2 Minutes: Squat Cleans

2 Minutes: Push Jerks

3 Minutes: Squat Cleans

3 Minutes: Push Jerks

* Use (135/95) for both movements.

[Scale 1]:

Weight (115/75)

[Scale 2]:

Hang Squat Cleans

Weight (65/45)